Fitmark Ambassador Bo Shin talks about high intensity training techniques.
Plyometric Exercises involve high-intensity, explosive muscular contractions. To simplify this definition, it is any movement that requires jumping. It uses high intensity techniques to develop athletic power, especially strength and agility, to improve performance in various sports.
You may see athletes such as football, basketball, and gymnasts perform such exercises. This type of training is proved to increase muscle strength to its maximum, in the shortest amount of time; therefore, the combination of muscle strength and power result in more speed and endurance. These exercises are not only great for athletes, but for someone who wishes to increase lean muscle mass while maximizing their caloric expenditure.
Low to High Intensity Plyometric Exercises
- Jump roping in position
- Box jumps onto a low platform
- Kickboxing punches
- Speed push-ups
- Jump squats
- Alternating jumping lunges
- Jumping jacks
- Speed bag punches
- Kicking (kickboxing moves)
- Power jumps (as high as possible)
- Push-ups (with claps in between)
As you can see, the movements are very similar for each intensity level. The main difference is the power that you exert into each move. Anyone who wishes to add plyometric exercises into their training regimen should start with low-intensity movements. Each level of intensity is then achieved through continual training.
Fitmark Ambassador 2013